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Dietary Restrictions? These Are Our Favorite Dairy-Free, Nut-Free, Vegan, and Gluten-Free Backpacking Meals
My ideal day in the backcountry goes something like this: a big-mile day spent climbing mountains without a soul in sight, snacking on Nutella-stuffed tortillas and granola between climbs, and ending the day with a pot of ramen noodles before curling into my sleeping bag.
At least, this was my ideal day. But that was before I pinpointed the reason my backpacking trips —and day-to-day life—were plagued by stomachaches, sluggish energy, and a host of uncomfortable GI issues. Then I came to the unpleasant realization that I have a dramatic intolerance for dairy and gluten.
Eliminating these food groups helped my symptoms in a matter of weeks—but when I began planning my next backpacking trip, I realized I could no longer eat hiker staples like ramen, candy bars, Nutella, pasta sides, flour tortillas, and most camp meals. I was stuck scratching my head; how could I safely fuel my body during a summer of backpacking trips?
Whether you have a dietary restriction for health or ethical reasons, it no doubt throws a wrench into what you can easily cook and enjoy in the backcountry. After a ton of research and a few trial-and-error experiences, I finally have a grasp on which dietary-restriction-friendly camp meals have me racing to camp and which ones are less than thrilling. Below are my favorite dairy-free, nut-free, vegan, and gluten-free backpacking meals.
For the sake of this article, we will refer to gluten-free as GF, dairy-free as DF, nut-free as NF, and vegan as V.
This content is for informational purposes only—it is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified dietary specialist about your dietary restrictions and check ingredient labels before consuming any food.
Best Backpacking Meals for Dietary Restrictions
Next Mile Meals
Next Mile specializes in clean, keto-friendly meals packed with protein. Next Mile Meals uses only gluten-free ingredients and is mindful of cross-contamination in their kitchen.
Their foods offer familiar flavors that remind me of a home-cooked meal—both in the flavors and quality of ingredients used.
Our Favorites by Next Mile Meals
- Chicken Broccoli Casserole (GF, NF)
- Beef Tacos (GF, NF)
- Italian Style Beef Mariana (GF, NF)
- Coconut Chicken Curry (GF, DF)
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Good To-Go
Good To-Go’s made-in-Maine camp meals are created and cooked by head chef Jennifer Scism, a graduate of the French Culinary Institute in Manhattan who went on to own a Michelin-starred restaurant before turning her expertise toward the outdoor world.
Good To-Go is my go-to for gluten- and dairy-free camp meals. The Mushroom Risotto has a cult-like following and is one of my favorite meals for the backcountry. I also love how their meals come in one- or two-serving sizes, so you won’t have too much food on short days or more casual trips.
Our Favorites by Good To-Go
- Thai Curry (GF)
- Mushroom Risotto (GF, DF, V)
- Smoked Three Bean Chili (GF, DF, NF, V)
- Cuban Rico Bowl (GF, NF)
- Chicken Pho (GF, DF, NF)
Heather’s Choice
Alaska-based camp meals made with high protein in a 100% Gluten-Free kitchen.
Heather’s Choice features unique and insanely good camp meals with flavor combinations you’d expect to see at a fancy restaurant rather than in the backcountry. I love how all their meals are gluten-free, and most cater to additional dietary restrictions as well!
Our Favorites by Heather’s Choice
- African Peanut Stew (GF, DF, V)
- Grass-Fed Bison Chili (GF, DF, NF)
- Spinach Curry with Chicken & Rice (GF, NF)
- Smoked Sockeye Salmon Chowder (GF, DF)
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Backpacker’s Pantry
Backpacker’s Pantry makes many classic camp meals we’ve come to know and love. In recent years, the brand has also started catering to hikers with dietary restrictions; many of their meals are both gluten-free and vegan.
The brand offers many familiar favorites, as well as a few off-the-wall meal options to keep dinner time interesting in the backcountry.
Our Favorites by Backpacker’s Pantry
- Pad Thai (GF, DF, V)
- Santa Fe Style Rice & Beans with Chicken (GF, DF, NF)
- Cuban Coconut Black Beans & Rice (GF, DF, V)
- Chana Masala (GF, DF, V)
- Three Sisters Southwestern Quinoa & Beans (GF, DF, NF, V)
Mountain House
Maker of the original hearty, dehydrated camp meal, Mountain House’s meals mostly contain allergens. However, a few of their meals offer gluten, dairy, and nut-free options for those looking for a filling meal that won’t upset a sensitive stomach.
Our Favorites from Mountain House
- Rice & Chicken (GF, NF, DF)
- Chicken Fried Rice (GF, NF)
- Pad Thai with Chicken (GF, DF, NF)
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Additional Gluten-Free Options
Things To Watch For: Pay attention to sauces, as many use gluten-containing ingredients as a thickener. Most noodles will not be gluten-free unless they specifically mention using wheat-free pasta. Flour tortillas are a no-go, as are most jerky brands.
Additional Meals
- Carnation Instant Breakfast
- Trailtopia GF Ramen Noodles with Chicken Flavor and Broccoli
- Dehydrated refried beans
- Oatmeal
- Starkist Tuna or Chicken packets
- Idahoan Mashed Potatoes
Additional Snacks
- Heather’s Choice Packaroons
- Potato and Tortilla Chips
- Bars (Bobo’s, Luna, Clif Builders, Gluten Free Nature’s Bakery Fig Bars, Enjoy Life, Kind)
- Granola (double check ingredients depending on brand)
- Hard Meats – Salami, Summer Sausage, etc. (double check ingredients depending on brand)
- Catalina Crunch Cereal
- Justin’s Nut Butter Packets
- Jelly
- Honey
- Candy Options: Starburst, Swedish Fish, Snickers, Enjoy-Life, Reese’s, M&M’s
Additional Dairy-Free Options
Things To Watch For: Anything that has chocolate (granola bars, candy, etc.) may have milk, so always check the ingredients. Sauces for things like Pasta Sides often contain dairy.
Additional Meals
- Starkist Tuna or Chicken packets
- Ramen Noodles – noodles only; flavor packets may or may not contain dairy. We recommend flavoring with tabasco, sriracha, or soy sauce
- Idahoan Mashed Potatoes (potatoes only—flavors vary; use milk and butter alternatives when cooking)
- Dehydrated refried beans
- Jerky
Additional Snacks
- Heather’s Choice Packaroons
- Potato and Tortilla Chips
- Bars (Bobo’s, Luna, Nature’s Bakery Fig Bars, Enjoy Life, Kind)
- Granola (double check ingredients depending on brand)
- Cured Meats – Salami, Summer Sausage, etc.
- Catalina Crunch Cereal
- Justin’s Nut Butter Packets
- Jelly
- Honey
- Candy Options: Starburst, Swedish Fish, Enjoy-Life, Sour Patch Kids, Airheads, Skittles
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Additional Nut-Free Options
Things to Watch For: Peanut butter flavoring is found in many traditional hiking snacks, including certain granola bars, candies, trail mixes, etc. Also watch out for coconut oil and flavoring (depending on your type of nut allergy), as it is a sneaky ingredient in many health foods.
Additional Meals
- Carnation Instant Breakfast
- Starkist Tuna or Chicken packets
- Knorr Pasta Sides
- Ramen Noodles—noodles only; flavor packets vary. We recommend flavoring with tabasco, sriracha, or soy sauce
- Idahoan Mashed Potatoes (potatoes only—flavors vary; use milk and butter alternatives when cooking)
- Dehydrated refried beans
- Jerky
Additional Snacks
- Potato and Tortilla Chips
- Bars (Bobo’s, Nature’s Bakery Fig Bars, Enjoy Life, Kind—double check each flavor)
- Granola (double check ingredients depending on brand)
- Cured Meats—Salami, Summer Sausage, etc.
- Jelly
- Honey
- Candy Options: Gummy Bears, Skittles, Jolly Ranchers, Twizzlers, Sour Patch Kids, Starbursts
Additional Vegan Options
Things To Watch For: Dairy, eggs, and animal products pop up in many camp meals, and it’s sometimes tricky to find egg-free noodles.
Additional Meals
- Ramen Noodles—noodles only; flavor packets vary. We recommend flavoring with tabasco, sriracha, or soy sauce
- Idahoan Mashed Potatoes (potatoes only—flavors vary; use milk and butter alternatives when cooking)
- Dehydrated refried beans
Additional Snacks
- Heather’s Choice Packaroons
- Potato and Tortilla Chips
- Bars (Bobo’s, Luna, Nature’s Bakery Fig Bars, Enjoy Life, Kind)
- Granola (double check ingredients depending on brand)
- Catalina Crunch Cereal
- Justin’s Nut Butter Packets
- Jelly
- Honey
- Candy Options: Sour Patch Kids, Twizzlers, Swedish Fish, AirHeads, Dots, Skittles
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With a bit of forethought and planning, backpacking with dietary restrictions can be easier than it seems at first. Instead of dwelling on the food you can’t eat, try instead to focus—and get excited about—all the food you can enjoy.
Nothing on this list striking your fancy? Another option is to dehydrate your own meals at home. Making your own food is economical, and for those with more serious allergies, it’s also a great way to protect against cross-contamination.
What are your favorite gluten-free, dairy-free, nut-free, or vegan backpacking foods? Tell us about them in the comments below!
Featured image: Photo via Colleen Goldhorn. Graphic design by Zack Goldmann.
Disclaimer: Some of the backpacking meals featured above were donated for purpose of review.
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Comments 6
Thank you for this! What a helpful post. My body has also decided to revolt against gluten, which takes the ease out of backcountry meal planning.
On the tortilla front, Mission makes a decent gf one as does Rudi’s.
One note here:
“Ramen Noodles—noodles only; flavor packets vary. We recommend flavoring with tabasco, sriracha, or soy sauce”
*most soy sauce contains gluten, so be sure to get gluten free soy sauce or tamari (and for this reason, be wary of teriyaki flavored jerkies)
Nice article with many useful idea. I’d suggest Fernweh and Wild Zora as a couple of other producers of prepackaged, dehydrated meals with options for those following various diets.
Thank you! Gluten intolerances already make life tricky enough. I’m keeping this handy for this year’s upcoming backpacking season
You should have mentioned bumble bee salmon packets. So much protein:-)
Great information and thanks for sharing it. I’m unfortunately one of the growing numbers of Type II diabetes sufferers and I’ve yet to see much info on high calorie/protein low carb products on the market for backpacking.